Rice vs. Chia seeds — In-Depth Nutrition Comparison

Compare

Differences between rice and chia seeds

Rice contains less fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, fats, and vitamin B3 than chia seeds.
Chia seeds' daily need coverage for fiber is 136% higher.
Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of rice is 60.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Seeds, chia seeds, dried.

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rice

Chia seeds

Contains less SodiumSodium

-93.8%

Contains more MagnesiumMagnesium	+2691.7%
Contains more CalciumCalcium	+6210%
Contains more PotassiumPotassium	+1062.9%
Contains more IronIron	+543.3%
Contains more CopperCopper	+1239.1%
Contains more ZincZinc	+834.7%
Contains more PhosphorusPhosphorus	+1900%
Contains more ManganeseManganese	+476.9%
Contains more SeleniumSelenium	+636%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rice

Chia seeds

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+18.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+1150%
Contains more Vitamin B1Vitamin B1	+280.4%
Contains more Vitamin B2Vitamin B2	+1207.7%
Contains more Vitamin B3Vitamin B3	+498.2%

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		17.83g	1114%
Polyunsaturated fat	0.076g	23.665g	157%
Fiber	0.4g	34.4g	136%
Phosphorus	43mg	860mg	117%
Manganese	0.472mg	2.723mg	98%
Copper	0.069mg	0.924mg	95%
Selenium	7.5µg	55.2µg	87%
Iron	1.2mg	7.72mg	82%
Magnesium	12mg	335mg	77%
Calcium	10mg	631mg	62%
Fats	0.28g	30.74g	47%
Vitamin B3	1.476mg	8.83mg	46%
Vitamin B1	0.163mg	0.62mg	38%
Zinc	0.49mg	4.58mg	37%
Omega-6 (Linoleic acid)		5.835g	34%
Protein	2.69g	16.54g	28%
Calories	130kcal	486kcal	18%
Saturated fat	0.077g	3.33g	15%
Vitamin B2	0.013mg	0.17mg	12%
Potassium	35mg	407mg	11%
Vitamin B5	0.39mg		8%
Vitamin B6	0.093mg		7%
Monounsaturated fat	0.088g	2.309g	6%
Carbs	28.17g	42.12g	5%
Vitamin E	0.04mg	0.5mg	3%
Vitamin C	0mg	1.6mg	2%
Folate	58µg	49µg	2%
Sodium	1mg	16mg	1%
Protein per 100 calories	2.1g	3.4g	N/A
Calories per 10 g protein	483kcal	294kcal	N/A
Weight per 100 calories	77g	21g	N/A
Unsaturated / Saturated Fat ratio	2.1	7.8	N/A
Net carbs	27.77g	7.72g	N/A
Sugar	0.05g		N/A
Trans fat		0.14g	N/A
Choline	2.1mg		0%
Tryptophan	0.031mg	0.436mg	0%
Threonine	0.096mg	0.709mg	0%
Isoleucine	0.116mg	0.801mg	0%
Leucine	0.222mg	1.371mg	0%
Lysine	0.097mg	0.97mg	0%
Methionine	0.063mg	0.588mg	0%
Phenylalanine	0.144mg	1.016mg	0%
Valine	0.164mg	0.95mg	0%
Histidine	0.063mg	0.531mg	0%